How I Choose My Workouts Each Phase (Without a Rigid Plan)

Hey there!

Last month I shared how I track my cycle.

This month?
Let’s talk about how I actually choose my workouts each week (without locking myself into a plan that ignores reality).

Because here’s the truth:

Rigid training plans work great…
If you’re a man with a 24-hour hormone cycle.

Women?
We’re operating on a 24–32 day rhythm.

And if you try to train like your hormones are flatlined and predictable, your body will eventually protest.

Ask me how I know.

I Don’t Follow a Schedule. I Follow a Phase.

Instead of assigning specific workouts to specific calendar dates, I assign a theme to each phase of my cycle.

Not rules.
Not punishment.
Not “no excuses.”

Just a theme.

Because themes allow flexibility.

Menstrual Phase: Lower Output, Higher Awareness

Energy is lower. Recovery matters more.

This is where I:

• Shorten runs
• Focus on form
• Lift lighter
• Walk more
• Stretch more

Sometimes I swap a run entirely for yoga or mobility work.

Not because I’m weak.
Because I’m strategic.

Follicular Phase: Build + Experiment

Energy starts rising.

This is when I:

• Add speed work
• Try new workouts
• Increase intensity
• Layer in strength

This is also where I can tolerate longer fasting windows if I choose to.

It feels lighter. Clearer. Stronger.

So I use it.

Ovulatory Phase: Peak Output

This is my "go-time" window.

High intensity.
Hard intervals.
Long endurance pushes.

If there’s a week to test pace or push my edge, this is usually it.

But here’s the part that matters:

Even in peak phase, I still pay attention to sleep, stress, and immune signals.
Just because hormones are up doesn’t mean I bulldoze my body.

Luteal Phase: Controlled Strength

Energy begins tapering.

This is where old me would panic and think I was “losing progress.”

New me knows better.

In this phase I:

• Focus on controlled endurance
• Strength train with intention
• Reduce HIIT
• Increase recovery

If I try to force ovulation-level intensity here, it backfires. Every time.

So I don’t.

My “Movement Menu” Rule

Instead of assigning “Tuesday = 6 mile run,” I build a menu.

For each phase I have:

• 2–3 run options
• 2 strength options
• 1 recovery option

Then I choose based on:

• Sleep the night before
• Immune status (allergies are still choosing chaos)
• Stress levels
• How my body feels during warm-up

If warm-up feels heavy? I pivot.
If it feels powerful? I build.

No guilt. No ego.

Just data.

Why This Matters

Men can train like a slope.
Push, push, push.
Rest.
Push again.

Women train like a pyramid.

Build.
Peak.
Intentionally come down.
Repeat.

The goal of this experiment isn’t just to finish a marathon around 4:30.

It’s to finish feeling strong. Not wrecked.

And I genuinely believe most women are underperforming (not because they’re lazy) but because they’re following a system that wasn’t built for them.

This Month’s Takeaway

If you want to try one thing:

Stop assigning workouts to dates.
Assign them to phases.

Even loosely.

Watch what changes.

Next month, I’m diving into fueling. Because under-eating while endurance training is one of the fastest ways to sabotage progress.

And yes… we’re talking carbs.

Regina